September 2018 Plan
Warm Up: for all the workouts please allow yourself 6 minutes to warm up!
Watch the video here for your warm Up
+ AT-HOME ASSESSMENT
Every month, at the end of the month, you will complete the AT-HOME Assessment. This is assessment is to challenge you. For this workout, it is known as a CHIPPER, meaning you have to “chip” away at all 100 before moving on to 90, then 80, and so on! So you will want to ROCK out, in AWESOME form, all your squats, then tackle the sit-ups and so on! YES you can!
Every month your goals will change;
- at first your goal should be to complete the workout
- once you can successfully complete the entire workout in the time allowed, your next goal is to complete it without any modifications (push-ups)
- once you can successfully complete the entire workout without modifications in the time allowed, your next goal is to use weight OR add heavier weight
For this workout, get your weights and water ready, press START and GET IT!!!!!!!
AT-HOME ASSESSMENT; TIME CAP OF 35 MINUTES
100 SQUATS
80 LUNGES (alternating, 40 per side)
60 BURPEES
50 DB THRUSTERS
30 TRICEP DIPS
20 JUMP SQUATS
UPPER BODY: 1
*you will perform each movement in order for 30 seconds, for a total of 5 rounds. The bottom portion of the workout is for time so PUSH IT!*
EMOM for 20 minutes
30 sec: DB Rows
30 sec: (Weighted) Pushups
30 sec: DB Strict Press
30 sec: (Weighted) Dips
30 sec: Oblique Twists
10 Rounds for Time
10: DB Snatch & 5: Burpee Hop Overs
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UPPER BODY: 2
*Every minute on the minute for a total of 6 rounds you will complete each movement for a specific amount of reps or duration.*
EMOM for 30 minutes
8: Burpees
12: DB Push Press
12: Straight Arm Sit-Ups
8: Dips
12: DB Snatches
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50: Push-ups for Time
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TOTAL BODY: 1
*Have fun with this one! You will do 10 reps of each movement, then 9 reps, and so on all the way down to 1! YES YOU CAN!
BURPTASTIC
10.9.8.7.6.5.4.3.2.1
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TOTAL BODY: 2
Every minute on the Minute you will perform each movement and the amount of reps for a total of 7 rounds!*
EMOM for 35 minutes
8: Burpees
40 sec: Plank Salutes
10: DB Thrusters
40 sec: OH Straight Arm Sit-Ups
12: DB Cleans
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AMRAP: 1
*You will do 50 weighted lunges, then set the weights down and HOP OVER them 50 times, then do the burpees then the dips. Repeat until you are done with 10.*
50: Weighted Lunges> Hop Overs
25: Burps
10: Dips
40: Weighted Lunges> Hop Overs
20: Burps
10: Dips
30: Weighted Lunges> Hop Overs
15: Burps
10: Dips
20: Weighted Lunges> Hop Overs
10: Burps
10: Dips
10: Weighted Lunges> Hop Overs
5: Burps
10: Dips
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AMRAP: 2
15 minutes; as many rounds as you can!
(2 minutes rest)
15 minutes; as many rounds as you can!
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PLYO/CORE
4 Rounds; Count your total reps after each round
Minute 1: Jump Rope
Minute 4: Jump Rope
Minute 7: Straight Arm Sit-Ups
Minute 8: REST!
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LOWER BODY: 1
*You will alternate, Squats on the Even minutes and Cleans on the Odd*
EMOM (alternate): 12 Rounds
12: Goblet Squats (EVEN Minutes- 0.2.4.6.8)
15: DB Cleans (ODD Minutes- 1.3.5.7.9)
4 Rounds
20: Single Leg Dead Lifts (10 on e/leg)
For Time: complete the following
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LOWER BODY: 2
*Complete these movements in order for 10 rounds, minimal rest!
10x of 10 Reps
*1 minute: Wall Sit (after e/round)
4x
30 sec: plank
30 sec: rest
+ No Equipment, No Excuse!
This workout is FANTASTIC if you are traveling for work or vacation and are not able to pack one more thing in your suitcase! This workout is using ONLY your body weight!
You are going as HARD and FAST as possible within those 40 seconds, you are getting 20 seconds of rest to complement each exercise!
NOTE:
On the Lunges, whatever feels best, complete standing forward lunges or reverse lunges!
On the tricep dips, start with your legs STRAIGHT and as your muscles fatigue, bend your knees
40/20: 3 Rounds (no extra rounds for rest)
- Burpee
- Wall-Sit
- Hand Release Push-Ups
- Tricep Dips
- Alternating Reverse or Forward Lunges
- Butterfly Sit-Ups
- Blast Off Push-Ups
- R- Side Plank Hip Drop
- Squat
- Burpee Hop Over
- L-Side Plank Hip Drop